Decline Reverse Crunch
Primary Muscle Group: Abdominals
Secondary Muscle Group: Hip Flexors
Equipment Needed: Decline Bench
The Benefits of Decline Reverse Crunch
The decline reverse crunch is an advanced exercise that helps develop your core stability and build bigger, better, toned abs. Even the more experienced people still see this exercise as one of more challenging exercises for abs.
This exercise is one of the few unique movements that really targets your rectus abdominal muscles and the lower abdominal muscles by using the body positioning to isolates them. Whilst it is impossible to spot reduce fat, this exercise really does help grow the abdominal muscles, making them more visible, giving you a better six pack.
If you are looking for ways to develop your abs, you should check out our ab workout plans that have been designed and tested by industry experts. We have both plans that require absolutely no equipment and others that require a gym. You can chose from our Free Workout Plans or our Affordable Workout Plans With Coaching.
The Risks of doing Decline Reverse Crunch
This is an extremely effective exercise for developing your abdominal muscles but its also easy to get the mechanics of the movement wrong so it’s important you take it in a slow and controlled manner and really focus on the mind and muscle connection. If you are to get the mechanics wrong, you can tear a muscle in the lower abdominal region and even fall off the bench if you do not keep your balance! So, when doing the decline reverse crunch, take your time and focus on the contraction.
So before giving Decline Reverse Crunch a go, here's exactly how to do them without risking pain or injury.
How To Do Decline Reverse Crunch
1) Lie on a decline bench so that your head is at a higher position than your feet. Use both hands to securely grab the top of the bench and make sure your body does not slip down from that position.
2) Fully extend your legs and position them at a 90 degree angle so they are pointing in the air. This is your starting position.
3) While rolling your pelvis backward and raising your hips, move the legs towards the ceiling.
4) Hold this position for a few seconds before lowering your legs to the initial position.
5) Repeat for the desired number of reps.
For Perfect Technique
• Try to hold the movement during the contraction when pushing your hips out at the top for maximum efficiency.
• Slow the movement down and really focus on the mind and muscle connection during the exercise.
Once you have mastered the Decline Reverse Crunch exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Hanging Leg Raises
1) Hold onto a pull-up bar with your hands shoulder-width apart, using an overhand (pronated) grip.
2) Engage your abdominal muscles and while keeping your torso stable, slowly raise your legs, keeping them straight and driving through your glutes, until they’re at 90 degree angle with your body.
4) Slowly lower your legs whilst keeping control of your abdominal muscles and return to the start position.
Ab Wheel Roll Out
1) Start by go down on all fours, grab the ab roller with your hands and lift your feet off the ground.
2) Engage your core, as well as your arms and your glutes.
3) Gently push the roller away from straighten your back so your arms are perpendicular to your body.
4) Repeat the movement the other way around on the way up from the ground, so move your arm first then push your bum back.
The decline reverse crunch is an advanced abdominal exercise but once you master the technique it will develop your abs to the next level. Remember, you can’t spot reduce fat so low body fat is the key to having an excellent 6 pack, however, this will develop your abs and make them more prominent.